42k Marathon race training for FMVs - BY CC.Choi

I hv drawn out this program to many newbies aka FMVs as a guideline to their Road To Finishing A Marathon. One may not follow 100% of the program but according to their capability but on certain training runs, one must not skip them (especially the weekends LSD). I trust the discipline of those who wants to follow this program and aspire to finish their maiden marathon in style. This program will assume that one can run a 21k distance without much of a problem. This shud be a 3 months program

Month 1

Weekdays

Mon - 5k to 8k

Tues - 5k to 8k

Wed - Tempo Runs or Speedwork

- 1k warmup

- 2k run at a constant pace (5min / 6min / 7min per KM pace)

- 1k warmdown

Thurs - Rest

Fri - 5k to 8k

Sat/Sun - LSD start with 15k, and gradually increase to 18k, 21k, 25k, 28k, 30k/32k

(The 4 weekend LSD shud be 18k, 21k, 21k, 18k)

Month 2

Weekdays

Mon - 5k to 8k

Tues - 5k to 8k

Wed - Tempo Runs or Speedwork

- 1k warmup

- 2k run at a constant pace (5min / 6min / 7min per KM pace)

- 1k warmdown

Thurs - Rest

Fri - 5k to 8k

Sat/Sun - LSD start with 15k, and gradually increase to 18k, 21k, 25k, 28k, 30k/32k

(The 4 weekend LSD shud be 23k, 25k, 28k, 25k)

Month 3

Weekdays

Mon - 5k to 8k

Tues - 5k to 8k

Wed - Tempo Runs or Speedwork

- 1k warmup

- 2k run at a constant pace (5min / 6min / 7min per KM pace)

- 1k warmdown

Thurs - Rest

Fri - 5k to 8k

Sat/Sun - LSD start with 15k, and gradually increase to 18k, 21k, 25k, 28k, 30k/32k

(The 4 weekend LSD shud be 28k, 30k, 32k, 30k)

To run a sub6 maiden marathon, your pace shud be 8.5min/km on race day and that will give u a finishing time of 5h 57mins. Anything faster is a BONUS, anything slower means you pace urself out or you got into some serious problem like cramps and Hitting The Wall. So in your training, you shud train to run at 8min marathon pace to acclimatise yourself to be able to run at that pace. Come race day when u drop to slightly over 8mins, you will be running very very comfortably.

Note: Work backwards from date of Race day to allow 2 weeks of tapering.

Credit - CC.Choi!!!